Running + strength
Every workout
matters.
Your running and strength training in one place.
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One load for everything you do
Who it is for
For people who run and lift
If you train a single discipline, your watch is probably enough — and we are not going to pretend otherwise. Trenaio starts to make sense where you combine the barbell with endurance work, and none of the separate apps sees the whole picture.
The adaptation loop
How Trenaio works
Log your training and wellbeing in one place. The app calculates metrics and shows warnings to help you review your plan.
STEP 01
You log both kinds of training
Run, ride, swim — duration and perceived effort. Gym — exercise, sets, weight, reps and reps in reserve. You can log a session or import a FIT, TCX or GPX file.
STEP 02
You tell us how you feel
In the app you can log sleep, muscle soreness, stress and motivation. Pain and other health fields require separate consent.
STEP 03
Everything goes onto one scale
Strength and running use the same load measure based on duration and perceived effort. Selected plans include CTL, ATL and TSB for logged workouts.
STEP 04
The safety engine decides
Rules check load jumps, pain, readiness and your consents. They show a warning or recommendation; this check does not change your plan automatically.
Readiness
How you feel is part of the equation
Your watch does not know you had a brutal week at work, that your knee hurts, or that yesterday’s session left you wrecked. So we ask you directly — and treat your answer as a real signal, not a curiosity.
- Post-session rating — log perceived effort and how you feel. The dashboard shows overall plan completion.
- Daily check-in — questions about sleep, soreness, stress and motivation; health fields need separate consent.
- Explained warnings — you can see why a recommendation appeared. You decide whether to change a session.
- Pain is a priority in warnings — a high pain rating triggers a safety signal; the app does not automatically block a workout.
- Rules, not an oracle — decisions come from explicit formulas documented in the glossary, not from a model nobody can inspect.
Example screen — no data is saved
How do you feel today?
Muscle soreness
Stress level
Pain / discomfort
Example, not your assessment: when stress and training load are high, the app may suggest an easier day. You decide whether to change your workout.
Illustrative data: strength and running load use the same method based on duration and perceived effort.
One load
Strength and running in one view
Different devices calculate training load in different ways. Trenaio includes logged strength work and calculates load from duration and perceived effort.
- Session RPE instead of heart rate — load comes from duration and perceived effort. The same scale works for a squat and for intervals.
- Sport mix — the chart shows how your training time is divided between strength and endurance work.
- Strength alongside running — see all planned sessions in one calendar and edit them when needed.
- Zones from your own tests — you can enter HRmax, LTHR, FTP and CSS. Without the relevant results, some zones are estimated; the app labels these estimates.
Features
What Trenaio offers
Features depend on your plan.
Training plan
Build a plan by choosing your goal, duration and available days. This requires a plan with personalized planning; you can then edit sessions yourself.
Heart rate, pace and power zones
HRmax, Karvonen, LTHR, FTP and CSS calculators help you estimate zones from the results you provide.
Gym log
Sets, reps, weight, RIR and RPE. Estimated 1RM, progression over time, load suggestions for your next session.
Professional-grade analytics
Selected plans include CTL, ATL and TSB from logged workouts and a form projection. The dashboard also shows overall plan completion by session count and duration; it does not yet compare each planned session individually.
Privacy under your control
Health data — resting heart rate, HRV, pain — requires separate, voluntary consent. Without it we simply will not store those fields: the API rejects them rather than saving them quietly.
Exercise library
Step-by-step instructions, common mistakes, substitutions for injuries, contraindications and animated diagrams showing correct body position.
A glossary without hand-waving
HRV, TSB, FTP, RIR — every term explained in plain language, together with how to read the values, what to do about them, and the misconception that most often surrounds them.
Integrations
File import and connections
You can log workouts manually or import FIT, GPX and TCX files. Automatic connections depend on the provider and service configuration; check availability in your athlete profile.
FAQ
Frequently asked questions
Do I need a sports watch?
No. You can log workouts manually or import FIT, GPX and TCX files. Health data from a device is optional and requires separate consent and a working connection.
Do you actually use AI?
Plans and metrics use explicit rules and calculations, not an AI conversation. An AI chat feature is not currently available.
Why does my watch show something different?
Trenaio calculates recorded load from workout duration and your perceived effort rating (RPE). Your watch may use different data and algorithms, so the results are not directly comparable. Imported history without RPE is used to analyse time, distance and consistency; we do not invent effort ratings for past activities.
What happens to my health data?
Health data — resting heart rate, HRV and pain — requires separate, voluntary consent. Without it the API rejects these fields. You can withdraw consent in settings. An account deletion request starts the deletion process. You can export your saved data as a JSON file from your profile.
Does the app replace a coach or a doctor?
No. Trenaio is a tool that supports training planning. It does not make medical diagnoses and does not replace a doctor, physiotherapist or personal trainer. If you experience pain, worrying symptoms, have a chronic condition or are pregnant, consult a specialist before training.
Can I combine running with strength training?
Yes — that is one of the main reasons this app exists. The plan generator does not put a leg or full-body session the day before a long run, intervals or a tempo run — upper-body work may sit next to them. If your chosen days make that impossible, the plan says so.
What is still missing?
Fully automatic import from every watch, a phone app, notifications and a coach dashboard. Manual FIT, GPX and TCX file import already works.
Important disclaimer
Trenaio provides training recommendations computed from formulas documented in the training literature. Those formulas are simplifications — they work from the data you provide and can be wrong, especially when there is little data or the data is imprecise. The app does not diagnose or treat, and does not replace a consultation with a doctor, physiotherapist or coach. The final decision to complete any session is always yours. In case of pain, worrying symptoms, chronic conditions or pregnancy, consult a specialist. Read the full disclaimer →
See your week
in full
Explore the plans and free calculators. When registration reopens, you will be able to build a plan for running and strength training.
Registration is currently closed · calculators work without an account